1. Lower Back Workout 1 Presented by gen-fit
This Workout focuses on strengthening the muscles of the core to protect your spine. This Workout will include core and especially lower back strength exercise. Also, a couple leg exercises will be included. These exercises require lower back strength and improve them indirectly. In case you are not able to perform certain exercises, stop the workout and focus on methods for reliefing pain. The best methods are Ice Massages and the `RICE´method.

2. Bridge
Perform this exercise 3 times for 60 seconds. Rest in between for up to 45 seconds. This exercise is for core stability and improving muscle strength of the hamstring, gluteus, and lower back.
If you want to learn more about the exercise, check out the book ´Body-Balance`

3. Bird/Dog Exercise
This exercise improves core strength and especially the lower back. If you are not able to perform the exercise, focus on only raising one arm or one leg at a time. Perfrom this exercise twice for 60 seconds in alternating fashion. Rest in between for up to 30 seconds.
If you want to learn more about the exercise, check out the book `Body-Balance´

4. Opposite Arm and Leg raises
This exercise focuses on strengthening the lower back up to the shoulders. If you want to disregard strenghtening ths shoulders and only focus on the lower back, leave your arms relaxed on the ground. Perform this exercise 3 times for 30 seconds. Rest in between for up to 30 seconds.
If you want to learn more about this exercise, check out the book `Boddy-Balance´

5. Plank
This exercise is strengthening the core muscles. Perform this exercise twice for 30 seconds. Rest in between for up to 30 seconds.
If you want to learn more about this exercise, check out the book `Body-Balance´

6. Side Plank
This exercise strenghtens the outside of your core. Perform this exercise twice each siddee for 30 seconds. Rest in between for up to 30 seconds.
If you want to learn more about this exercise, check out the book `Body-Balance´

7. Squat
This exercise increases leg strength. However, focusing on keeping a straight upper body helps your core to become stronger. Perform this exercise twice for 30 seconds. Rest for up to 30 seconds in between.
If you want to learn more about this exercise, check out the book `Body-Balnce´

8. This exercise improves leg strength
This exercise improves leg strength. However, keeping an upright body, improves lower back strength. Perform this exercise twice for 30 seconds, Rest in between for up to 30 seconds.
If you want to learn more abou this exercise, check out the book `Body-Balance´

9. Standing on one foot
This exercises stabilizes your whole body. Most importantly, it improves lower back strength when stabilizing the spine. Perform this exercise twice each leg for 45 seconds. Rest in between for up to 20 seconds.
If you want to learn more about this exercise, check out the book `Body-Balnce´